By Grace O
Antioxidants have multiple roles in the body and one of the most studied is the ability to reduce oxidative stress. Antioxidants are one of our body’s best weapons when it comes to aging, because they fight aging at a cellular level and help keep cells from “rusting.”
Research has demonstrated that antioxidants can slow down aging by reducing oxidative stress, a natural byproduct of essential cellular activities such as energy production, detoxification, digestion, respiration, cognition, and exercise. These processes generate free radicals, unstable molecules that initiate oxidation.
Free radicals play a vital role in stimulating important physiological processes, including immune system function and cellular signaling pathways. However, an excess of free radicals leads to an imbalance that triggers a chain reaction of electron theft, resulting in tissue damage. Antioxidants help mitigate this damage by neutralizing free radicals, thereby maintaining cellular health and slowing the aging process.
If the balance of oxidative stress gets too high, it can cause damage and “aging” to cells. This is where antioxidants come in; they protect your cells, preventing and repairing damage caused by oxidative stress. This balance is what keeps cells healthy and prevents damage that comes along naturally with living and aging.
Luckily for us, there are many delicious foods that are natural antioxidants that we can incorporate into our diet, which will counter the stress our cells encounter. You probably already know that deeply colored fruits and vegetables like berries and red cabbage contain generous amounts of antioxidants.
Here are some antioxidant super foods we should focus on:
• Almonds: are rich in vitamin E, an antioxidant which helps protect both brain and skin health.
• Beans: are rich in polyphenols, which are powerful antioxidants. Look for colored beans including black, pinto, and kidney, for even more antioxidant compounds. Beans are also high in fiber which can help improve digestion and support detoxification.
• Berries: blueberries, strawberries, blackberries, and raspberries are rich in flavonoids and antioxidant vitamins such as vitamin C. Many experts recommend including berries in the diet daily.
• Dark Chocolate: varieties over 70% cocoa are rich in flavonoids which are a potent antioxidant found in cocoa. That’s right: chocolate is part of a healthy diet because it’s so rich in antioxidants!
• Sweet Potatoes: these orange vegetables are rich in beta-carotene, which helps protect vision and skin from early aging and cellular damage. Orange and red foods should be a regular part of your diet because of their antioxidant compounds.
My Aztec Berry Salad recipe is a delicious way to put antioxidants on the menu, and it’s a perfect salad for summer.
The Aztecs recorded using chia seeds as far back as 1540. This colorful and refreshing salad is perfect for summer afternoons and evenings. Serve this salad as a starter, side dish, or light summer meal
Benefits: Chia seeds provide energy in the form of healthy fats (including anti-inflammatory omega-3 fatty acids) and plant-based protein. Fresh, seasonal berries provide a concentrated source of beneficial antioxidants such as vitamin C and anthocyanins, which improve capillary function in the brain, eyes, and skin.
INGREDIENTS
For the salad:
- 2 cups (packed) roughly chopped baby spinach
- 1 cup fresh strawberries, sliced
- 1 cup fresh blueberries
- 1 cucumber, diced
- ½ cup sunflower kernels
- ¼ cup (loosely packed) chopped fresh basil leaves
For the dressing:
- 2 Tbs. extra-virgin olive oil
- Juice and zest of 1 lemon
- 1 tsp. minced garlic
- 1 Tbs. chia seeds
- 1 tsp. honey or maple syrup
- 1 Tbs. water
- Salt and freshly ground black pepper to taste
INSTRUCTIONS
- Combine salad ingredients in a large mixing bowl.
- In a separate bowl, whisk together the dressing ingredients.
- Toss the salad with the dressing immediately before serving.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is Anti-Aging Dishes from Around the World. You can find more age-defying recipes at Foodtrients.com/recipes. Recipes and photos reprinted with permission of FoodTrients.com and Anti-Aging Dishes from Around the World cookbook by Grace O.
